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KJ

by Kyle J.

Program Description

Just to maintain a base level of strength while being a busy guy with not a lot of time

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2025 10:45
  • Last Edited
    Feb 26, 2025 02:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
3 Sets
10 Reps
@8
3
Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
@10
Day 1
1
Leg Press
3 Sets
12 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
12 Reps
@8